Desk work tends to get the blame, but sitting itself is not the problem. The problem is staying in the same position for hours. Tissue is built for change, not for sustained sameness.
The first step is not a new chair
An expensive chair can help, but it will not solve it. What actually makes most people feel better is how often they change position. A short stand every half hour, a few steps, a stretch: that is worth more than any adjustment.
If you need a prompt for it, set one up. A recurring alert on your phone, or a simple rule that every phone call happens standing.
Things you can do at the desk
- Draw your shoulders back and hold for five seconds. A few times, every hour.
- Rotate your trunk both ways, seated, slowly.
- Stretch your hip flexor standing, with one step back.
- Look away from the screen now and then, because neck tension often starts at the eyes.
None of this cures anything. It is there so the day is not one long stretch of stillness.
When everyday good habits are no longer enough
If the complaint has lasted for weeks, if it hurts in the morning too, if movement does not ease it, or if it comes with numbness or radiating pain, it is worth having it looked at. Physiotherapy then works specifically on whatever is behind the complaint in your case: not with general advice, but with an assessment and a programme.
Where the line is
This article is general information. What is written here does not replace a medical examination. If back pain comes with numbness, loss of strength, fever, urinary symptoms or sudden severe pain, see a doctor immediately.
Related service
Physiotherapy
One to one movement therapy for musculoskeletal complaints, posture and recovery after surgery.